Following a vegan diet doesn’t mean that you are consuming protein deficient foods. Most of us have this misconception that vegetarians and vegans always lack the essential macronutrients in the body, especially protein.
We have come up with a list of top plant based protein sources that will not only make your dish look well-rounded, but also provide your body with all the nourishments.
There are numerous pulses that are excellent sources of protein and not only this, these food sources are also rich in other vital nutrients that are necessary for staying healthy. Pulses are a high source of fiber and low in fats, which makes them ideal food for weight management. Each serving of protein rich pulses can provide your body with vital minerals like iron, potassium and folate.
Some of the best pulses that vegans can have are:
- Skinned and split green grams (moong daal)
- Black eyed beans ( chawli dal)
- Split red lentils (masoor dal)
- Indian brown lentils (sabut masoor)
- Yellow pigeon peas (Toor dal)
- Kidney beans (Rajma)
- Green peas
Plant Protein Supplements
Whenever we talk about protein supplements the one thing that pops in our head is whey or casein protein. However, you must know that there are a lot of other protein sources other than animal derived protein supplements. Plant based vegan protein powder supplements are the best dietary products that are suitable for vegan, vegetarians and lactose intolerant people. Here are some of the best sources of plant protein supplements that you can go for:
- Pea protein powder
- Soy protein powder
Let us have a look at the benefits of consuming these excellent vegan protein supplements:
- Can help to maintain healthy weight
- Loaded with vital macro and micro nutrients
- Excellent for boosting muscle development and growth
- Good source of essential amino acids that supports rapid recovery of muscles
- Excellent for boosting your immunity
- Can help to regulate your metabolism
Soybeans are a high quality source of pure protein that can help your body to build muscles and perform other bodily functions. It is a good source of essential amino acids that can help in repairing tissues and muscles. Apart from protein these food sources are also a good source of vitamins and minerals like folate, vitamin K1, manganese, phosphorus, copper, and thiamine
Tofu is another excellent source of protein for vegans that contains all the nine essential amino acids. Consumption of tofu can also provide your body with lots of iron and calcium along with other vital micronutrients like manganese, phosphorus, magnesium, copper, zinc and vitamin B1.
Chickpeas make an excellent replacement of non-veg food items as they offer high quality protein to those who follow vegetarian and vegan diets. These tasty food items are loaded with vitamins, minerals, fibers and essential macronutrients. Consumption of chickpeas can help to improve digestion and also support weight management.
Nuts And Seeds
If we talk about nuts and seeds, then the first thing that comes to everyone’s mind is peanut. Peanuts are the best and the cheapest source of vegan protein that you can provide to your body. You can have peanuts in the form of peanut butter, roasted peanut, peanut protein bars, etc. Other than this you can also have nuts like cashew, almonds, walnuts,etc. If you choose seeds then do not forget to include chia seeds, flax seeds, pumpkin seeds,etc. To your daily diet. All these food items are the best source of protein as well as other vital nutrients like calcium, magnesium, omega 3 fatty acids, phosphorus, sodium, potassium and a lot more.
Quinoa is one of the best vegan food items that is high in protein, gluten-free, and among those few foods derived from plants that contain sufficient amounts of essential amino acids. Quinoa is also high in other nutrients like iron, potassium, fiber, magnesium, B vitamins, phosphorus, vitamin E calcium, etc.
Conclusion: Other than these you can also have protein-rich fruits and vegetables like broccoli, artichokes, spinach, potatoes, sweet potatoes, asparagus, and Brussels sprouts. Mix and match these food items with one another and try to make healthy recipes to get better taste. Eat healthy and stay strong.